Tag: flat stomach
4-Minute Workout to Lose Belly Fat And Tone Glutes
theguy 0 Comments Cardio Get fit Health Healthy Food
Hey, do you have 4 free minutes a day? You ready to get rid of that spare tire and saddlebags in just a month? Well, I feel ya, so here are the only exercises you need to get a perfectly toned belly and bum! Exercise #1: Plank What’s a workout without a plank, right? This simple exercise knows how to strengthen your buttocks, give you great muscle definition, and even boost your metabolism.
Hey, I’m not kidding, the muscle mass and strength that you get from planking regularly enhance your resting metabolic heart rate, helping you burn tons of calories even when you’re not working out! Your belly gets its dose of benefits too – planking works out all four muscle groups in your stomach, making it look flat, cinched in, and fantastic! It’s pretty easy to do as well. Just get into a push-up position, put your forearms on the floor, and hold this pose. Your elbows should be right below your shoulders, and your body should form a straight line. Your breathing is also key – try to keep it steady and it’ll be way easier for you to hold the longest plank! Now, for the first week of your training, a 20-second plank will be enough. Increase it up to 30 seconds for week two. In the third week, you should be able to hold a 45-second plank, and week four challenges you to a full 1-minute plank.
Believe me, by that time you’ll be a planking pro, so it won’t be that big of a deal! Exercise #2: Side Plank Seriously, planking is the best for reducing your midsection, so here’s another style that’ll help you out with that. Actually, the side plank doesn’t just target your obliques, which are the muscles on your sides where muffin top likes to gather! It also works your buttocks, arms, and legs. Not to mention, doing side planks regularly improves your sense of balance. Your belly muscles also have to work – they help you stay upright the whole time. So, yeah, if your stomach and sides are sore the next day, that means it’s working! And here’s how to do it: lie on your side with your feet together and put your forearm on the floor. Engage your core and buttocks to lift your body and hold it up just on your forearm and feet. Again, your forearm should be in line with your shoulder. Like with a regular plank, make sure to breathe steadily! The side plank duration should be the same as for regular planks: 20 seconds for week one, 30 seconds in week two, 45 seconds for week three, and 1 minute in week four.
And no, you can’t just pick one side and do it – if you wanna see real results, you have to do both left- and right-side planks. Exercise #3: Reverse Push-ups I’m sure you’ve heard of regular push-ups, but what about the reverse style? To do them, sit on the ground with your arms slightly bent behind you and your legs stretched out in front of you. From there, raise your body off the ground, straighten your arms, and exhale. Hold this pose for a second and lower your body back down while inhaling. Don’t go too fast or you can hurt your triceps and end up with a shoulder injury. And don’t forget to engage your core and buttocks! Now, as you’re doing all that, what muscles are you working? There’s, of course, your shoulders and triceps. But more important for our purposes today, reverse push-ups are irreplaceable for toning your buttocks and abs. These muscles work to keep your balance during every single rep.
Needless to say, this exercise gives your abdominals awesome definition very quickly. As for your monthly plan, it shouldn’t be too intense. Just do 3 reverse push-ups in week one. The goal for week two is 5, week three aims for 7 reps, and at the end of the month you should be able to do 10 full-fledged reverse push-ups to really challenge your body and lock in those results! Exercise #4: Upper-body Raises Raising your upper-body kills two birds with one stone: it works out both your abdominals and buttocks, allowing you to get a perfectly toned belly and bum within weeks without any particular effort. Plus, this exercise benefits your shoulders, legs, and back too! To do it correctly, lie on your back, keeping your legs together. Stretch your arms in front of you and slowly raise your upper-body. Exhale and freeze in this position for a couple seconds. Then, you can lower back down to the floor and inhale. Just like with reverse push-ups, going fast won’t make the exercise more effective – on the contrary, it can ruin the result completely.
You should feel your muscles working and keep your belly and buttocks tight throughout the exercise. Again, the repetitions are the same – 3 for week one, 5 for week two, 7 for week three, and 10 for week four. It’s not that much, so make sure to give it your all! And there you go, that’s a complete workout you can do as your coffee’s brewing in the morning! Not that hard, right? Try to do these exercises every single day, and you’ll notice your body transforming completely by the end of the month. If you’re eager to get to the finish line even faster, here’s a few other things you can do to get a toned belly and bum: – Take baths. They’re not only relaxing but also super helpful if you have a little bloating. Put a bit of Epsom salt in there and chill for a while – this will draw all the excess water from your belly, taking you from flabulous to fabulous! – Have some chocolate.
It contains monosaturated fat, which is well-known for speeding up your metabolism and helping you lose weight. Sorry, milk chocolate fans, but this only works for dark chocolate! – Make yourself some lemon water. This is a perfect before-breakfast drink that wakes up your digestive system. Sipping it throughout the day is also a great idea since it can quickly reduce any inflammation and keep your calorie intake in check. – Snack on almonds. Just like dark chocolate, they contain monosaturated fats that help you get slimmer.
Don’t go too crazy with it, though – having about 20-25 almonds daily is more than enough to get all those awesome vitamins and nutrients. – And finally, get active! This doesn’t mean you have to run every day before work or go out and buy yourself some barbells. Ride a bike, go for a walk around the block, or go hiking with your friends. Nothing changes your body more than an active lifestyle, so get out there and get moving! Do you know any other effective exercises for a flat belly? Let me know down in the comments! Remember to give this video a “like,” share it with your friends, and click “subscribe” to stay on the Bright Side of life!
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Abs Workout – Best Abs Exercises – Get Abs in 30 Days
theguy 0 Comments Cardio Get fit Health Healthy Food
– Hi guys! This is Christine Curry. I want to welcome you to our yoga core workout. So what we’re gonna be doing is blending some yoga moves in with a lot of core, and if that doesn’t make sense to you, abs. So just think abs, everybody likes abs. Alright, so we’re gonna start in Downward Dog. So you’re just gonna stretch your back. Bend your right knee, and then bend your left knee.
Just a stretch. Drop it way back and then drop the knees wide, sit into Child Pose way far back. Extend the arms and then the whole time you’re gonna keep your core engaged here. And then stretch forward to the abdominals up into Cobra. And then take it way back, pull the abdominals and stretch. Two more of those. So come forward and up. Press back. Two more, forward and up. And press back. And last one. So inhale, lift up, hold stretch, maybe lean to the right, lean to the left, and then bring it to neutral. So you move your wrists underneath your shoulders, knees underneath the hips. You’re gonna pull the abdominals in back as flat. Cat Cow. So inhale, stretch up. Exhale, really suck the navel to the spine and curl it. So as we move through a lot of these normal yoga poses I want you to think more core. Inhale, lift up. So exhale, really squeeze the navel in. One more time. Inhale, lift up. And exhale, curl and suck your navel to your spine, and then find neutral.
Extending the left leg, extend the right arm, breathe. So again, core is pulled in. And then bringing the right elbow to the left knee, crunch here and extend. 12 of these. So that’s two. Three. Four. Five. Six. Seven. Eight. Nine. 10. So two more, we’re gonna hold the last one. So this one right here, you’re gonna suck it in, suck it in, suck it in, and release a Child Pose. Come back up.
Second side. So extend the left leg, engage the glute so the bonus is your butt, extend the arm, and try not to dump into the lower back, right? So pull the abdominals in tight. And then second side, curl in, 12. 11. 10. Breathe, so you’re gonna exhale on the squeeze. So curl. And curl. So make it a little stronger in. Last four. Three. Two. And one. Extend. Draw it in, stretch it back. Take a breath here. And then come forward. So forearm plank. You’re gonna draw the forearms to the ground here and then extend the legs. Now to modify all you’re gonna do is drop the knees. You’re not gonna move your butt back, right? You’re just gonna lift it here and extend and hold.
So breathing in in this plank. You’re gonna drop your hips to the right. Left leg can stack on top here, and drop the hips down for 12. 11. 10. Nine. Eight. Seven. Six. Five. Four. Three. Two. Okay, hold on one. Lift the leg, breathe. Bring it back together. Drop the knees, stretch back. And then second side. So come forward. Again forearms down, extend the legs. If you’re gonna modify, knees go down and you twist like that, okay? So you twist the hips.
Obviously not a stronger move, right? So we have 10 more. So you’re gonna lean here and drop down, 10. Nine. Eight. Seven. Six. Five. Four. Three. Two. One. Lift the leg. Bring it down. Drop the knees, release the lower back. So we do a lot of this release because it’s a little strong in the lower back. So breathe down. Come forward, give me another Cobra here. This time curl the toes under, press back into Downward Dog. Lift the right leg up, bend the knee, open the hip, just stretch. Bring it down. Lift the left leg up, bend the knee, open the hip. Breathe back into Downward Dog. And then moving into abdominals again. You’re gonna take your right leg, you’re gonna bring it to your right elbow or shoulder, and then stretch it back up, and you can either add the backbend here, or you can take it out if it bothers your back. Alright? So the knee comes in. That’s one. Stretch it up. Knee comes in, two. Bend it back. Three. Back. Four. Five. And I’m gonna show you the modification.
You drop the knee, six. Take it back. Seven. Take it back. Eight. Nine. 10. And then you have two more, 11. 12. Hold it up on the last one. The bonus is your arms get a huge workout. Hold it up, breathe. Drop it down, Downward Dog. Drop the knees, stretch back. Come forward onto your belly. Take the hands behind the back. So working all this back here is also like backbend, right? So hands up and crunches. You’re just gonna crunch up, one. We have 12 of them. Two. Three. Four. Five. Six. Seven. Eight. Nine. 10. 11. 12. Hold. Bring the arms right by your side, shoulders back. Curl the toes under, pull your belly. So right here, look, pull your belly off the mat, press yourself up. Push up. Push it back, stretch. Left leg up, bend the knee. And into second side. So knee to shoulder elbow for 12. Back and twist, 11. 10. Nine. So I’m keeping a bend in my knee. Eight. So the bonus there is I’m adding the glute lift.
So not only are you working your arms, not only are you working your core, but we’ve added glute, okay? So just a few more left. Bring it forward. And back, I think there’s four. If not, you’ll figure it out. Three. Two. Twist, one. Stretch it back up. Put it down slight forward, drop it down. Pull the belly in and again into the lower back. So feet stay rooted, inhale up. Two. Three. Four. Five. Six. Seven. Eight. Nine. 10. 11. Last one, 12. Same thing, strong. Curl the toes under, shoulders roll back and off, push up. Drop the knees, take it back, breathe. So take a nice long breath here. Curl the toes back under, push back on feet to Downward Dog. Take a breath in Downward Dog. Lift the right leg up, and you’re gonna pull it all the way through and drop the left hip into the lunge. Low lunge here. Exhale, hands to your heart.
So take a breath. So twisting. Twisting is good for detoxifying, right? It moves into the abdominal area. It’s not like things are just gonna fly out of you, it just means that it stimulates that area to start like flushing things out of your system. So twist, turn. Bring it back up. Stretch here. Bring the arms down. Curl the toes under, Downward Dog. Left leg up, pull it through into that low lunge, drop the knee. Inhale, stretch up. Pause. Exhale into the twist. So starting to wake up things in your sides here. Twist it out, breathe.
And then release it back down. Again curl the toes under, Downward Dog. Take a breath, inhale. Exhale. Press forward in a plank. You’re gonna drop your right forearm, drop your left forearm, breathe into a normal plank, knees down if you need to. So we’ve already done right left, we’ve done left side. So now let’s alternate right and left. So we’re gonna do 24, 12 on each side. So one, two, three, four, five, six, seven, eight, nine, 10, 11, 12. 12 more. 12. So let’s start with 12. 11, 10, nine, eight, seven, six, five, four, three, two, one. Take it down, walk the hands in.
Alright. So coming onto your side. We’re gonna move into a side forearm plank. Modification: knee is down. But full pose: pull it up in a plank. So just pause here, just hold it. You can extend the arm. You can have it behind your head. Breathing, holding, working the sides, top, everything. And now you’re gonna take the top leg and you’re gonna move it behind you. Top leg behind you, the bottom leg is now free. So we’re gonna lift it up for 12 reps. Two, three, four, five, six, seven, eight, nine, 10.
Bring it down, replace the top leg, hold. Lift the top leg, bend the knee, draw it in. 12 times, alright? So two. If you want more work, you swing it forward, three. Four. Five. Six. Seven. Eight. Nine. 10. 11. 12. Put it down, stretch up. Bring it in. Reach that top arm up and over. Stretch. Shake that shoulder elbow out and let’s do the other side. So moving into the other side. Same setup, knee how we did it before, but make sure that shoulder and elbow are lined up so you don’t get all that pain in that shoulder joint. So push it up, hold. We did one hold here. Breathing. And then top leg behind, bottom leg lifts, arm behind. So lift 12, 11, 10, nine, eight, seven, six, five, four, three, two, one.
Replace it, lift the top leg. Easy version: knee in and out. Harder version: straight leg for 10 more. Nine. Eight. Seven. Six. So squeeze and contract here. Four. Three. Two. One. Bring it in, stretch it over. Drop the hips. Mermaid stretch over. Okay, let’s roll back down onto our backs. And then take a nice stretch. Knees in, take a breath. Exhale here. Move into a twist. So knees to the right, stretch to the left. So part of having long lean muscles right is about stretching them. And then other side. Especially abdominals, you don’t want them poking way out, you want to pull them nice and tight in.
Good, bring it center. And then extend the legs, extend the arms. So we’re gonna do a lift. So you’re gonna sweep up, bring the knee in, and sweep back down. You’re gonna sweep up, bring the knee in, and down. So we’re gonna keep going for 12. And up. 11, exhale. 10. Nine. If you want to make this harder watch the bottom leg. It lifts, off the ground and in. Off the ground and in. Give six more. Six. Five. Four. Three. Two. Last one. Bring it down, stretch your arms up and over the head. Breathe the right knee into the chest. Extend the leg, take a stretch. And then bend the bottom leg. You’re gonna wrap the right leg around. So those of you who know Eagle Pose, you’re gonna lift and double wrap.
If that doesn’t work, then just cross it. Keep the cross right, arms up. You’re gonna wrap the right arm around the left. So you’re an eagle basically. So take your breath here, breathe in, and then eagle crunches. For 12. 11. 10. Nine. Eight. Seven. Six. Five. Four. Three. Two. You’re gonna hold this one and pulse for 12. 11, 10, nine, eight, seven, six, five, four, three, two, one. Extend everything out. Second set, lift up, squeeze. One. Two, so there was no break in-between. Three, leg up or down, it’s up to you. Four. Five. Six. So six more and you can hover that bottom leg. Six. Five. Four. Three. Two. One. Stretch. Breathe. Bend the knees. Lift the left leg, take a stretch.
Bend the right leg. Wrap it, double wrap it for Eagle if you can. Left arm up, comes under and double wrap. Okay, so whatever version of that you can do. 12 reps. One. Two. Three. Four. Five. Six. Seven. Eight. Nine. 10. 11. Last one we hold for 12, 11, 10, nine, eight, seven, six, five, four, three, two, one. Release. Stretch again. Arms up and over. This time draw the right knee in, hold, and take spinal twists. So drop it over, knees to the right, make lots of length in the right hip. Take a breath. And then move into the second side, extend the right.
Twist, looking left. Good, bring it back to center. Drawing both knees in, one more time. Just hug them into the chest, lift yourself up. Pull your abs in. And release the head to the ground. Holding on to the edges of your mat here you’re gonna take the legs up. So you’re gonna do a reverse crunch and then press it out. So reverse crunch. Press it out. We’re gonna do 12 of those. So one. Two. Three. Four. Five. Six. Seven. Eight. Nine. 10. Last two. And we’re gonna add a twist. So at the top, you’re gonna press out, twist right. Press out, twist left. So doing 12 of those.
This is four. Twist. Five. Six. Seven. Eight. Nine. 10. 11. 12. Bring it straight up, legs up and down. 12. 11. You can always put your hands under your hips if you need to. 10. Nine. Eight, you want to make it harder. Hands come above the head. Seven. Six, you can add a crunch. Five. Four. Three. Two. One. Head back down, breathe. So back into that reverse curl but this time we’re gonna add a bicycle. So it’s reverse, twist. Reverse, twist. For 12. One, turn. Two, turn. Three, turn. Four. Five. Six. Seven. Eight. Nine. 10. 11. 12. Reverse the crunch, hold, pull the right knee in to the left elbow. Breathe and hold. Lift up higher, four, three, two. Twist other side, lift up higher. Hold for four, three, two, one. Knees back in the chest, breathe. Feet down. Bring your heels near your rear end and lift up into Bridge Pose, stretch.
Just hold that stretch. Bring it down. One more time, curl and roll up, stretch here. Up. And down. Good, alright. Knees back in. Drop the knees to the right, hands behind the head to the right. So working in those sides here again so love handles. Lifting up for 12, 11, 10, nine, eight, seven, six, five, four, three, two, one. Lift the feet up, 12 more. 11, 10, nine, eight, seven, six, five, four, three, two, hold it up. Extend the legs and give me little pulses here on that angle, one. Two, and you really have to stabilize or you’ll fall over. Five, six, seven, eight, nine, 10, 11, 12. Bend the knees again, bring them down, take a little stretch here. And then second side. So lift up, twist everything to the left side. First one legs stay down, crunch into that right side for 12. 11, 10, nine, eight, seven, six, five, four, three, two, one. Lift everything up, stabilize. One, two, three, four, five, six, seven, eight, nine, 10, 11, 12. Hold the crunch, so everything is engaged here, extend the legs, little pulses. 12, 11, 10, nine, eight, seven, six, five, four, three, two, one.
Back down, release. Bring it back in. Inhale, exhale, lift up moving into a side bend. So it’s not up and over, it’s literally a side bend. For 12. One, two, three, four, five, six, seven, eight, nine, 10, 11, 12. Now extend, reach for the ankles for 12. One, two, three, four, five, six, seven, eight, nine, 10, 11, 12. Hold, lift up. Lift up higher, extend the right leg. Extend the left leg, hold. For 10. Nine, eight, seven, six, five, four, three, two, one, knees in, breathe, inhale. Exhale, lift up again. For 10. Nine, eight, seven, six, five, four, three, two, one, knees in again, breathe, inhale. Exhale, again. For 10. Nine, eight, seven, six, five, four, three, two, one, knees in, breathe. Right leg down. Left ankle on top of right knee. Press that right hip open, stretch. Hands behind the head. Side crunch again, so more in the sides here. Crunch the right knee to the right elbow. For 11. 10. Nine. Eight. Seven. Six. Five. Four. Three. Two. One. Same movement but add the bottom leg here. For one. Two. Three. Four. Five. Six. Seven. Eight. Nine. 10. Bring it in. Release. Left ankle crosses over right. So it’s just a side bend. So knee meets elbow.
Okay, for 12. 11. 10. Nine. Eight. Seven. Six. Five. Four. Three. Two. One. Then make it harder, extend the bottom leg. For 12. 11. 10. Nine. Eight. Seven. Six. Five. Four. Three. Two. One. Bring it all the way down. Lift the right leg up, cross that right ankle, hold the stretch. Here. So Reclining Pigeon. Reach through, bring the knee in, keep the right hip open, drop it back, breathe. So stretching. Move it to the left a little bit. Release that side. Cross the left ankle over the right. Push that hip away, reach up, reach through. Release. Breathe. Release that down, take both knees in.
Rock yourself all the way up. Come seated, take a twist. So wrapping the right leg around the left, or if you want more, bending the bottom, full wrap. Turn and twist. Bring it in, switch sides. Turn and twist. Good, look forward, release. So whatever way you’re comfortable, take a deep breath in, inhale, lift up. Exhale, take it down, and thank you for joining us for our yoga core workout today. .
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5 Fat-Burning Cardio Exercises You Can Do Without Equipment
theguy 0 Comments Cardio Get fit Health Healthy Food
Know-it-all regulars, complicated machines, pushy trainers, mystery smells – yep, I’m talking about the gym. (Cue horror music.) Why deal with all that when you can complete sweat-inducing, fat-burning workouts without any equipment at all, right from your own home! For starters, there’s… – Jogging in place Seems simple enough, but trust me, doing this exercise for a couple minutes can get your heart rate up big time. Jogging in place is a gentle way to get your blood pumping before the more heavy-duty stuff, making it a great warm-up move. It’ll also keep that heart rate up in between more intense cardio exercises. Because why would you wanna rest between exercises when you can squeeze in a little jogging? Hey, that beach bod ain’t gonna magically appear on its own, just sayin’… Of course, you’ve got your standard jogging in place, pretty self-explanatory. You just lift each leg off the ground one-by-one, swing your bent arms back and forth, and literally jog without moving forward. But there are other variations you can do to target different muscles. For example, if you really wanna kick it up a notch and work those hammies and glutes, you can turn this jogging into knee touches, picking up your knee to about hip-level with each lift.
It helps to hold your forearms out in front of you with the palms facing down. That way, you can try to touch your knee to your hand each time you bring it up. Another way to intensify this workout is by widening the distance between your legs. If you have your feet slightly wider than shoulder-width apart, it’ll take even more energy to lift them up, helping you get your heart rate up even more. This is pretty good for your core and glutes as well. – Burpees Hey, that’s what I do after drinking a Coke! Oh, wrong “burpees”? Ok, then… Burpees (the exercise!) are one of the best fat-burning moves out there. To do a burpee, find a spot where there’s nothing around for you to bump into. Stand up straight with your feet shoulder-width apart or just slightly wider than that. To start, do a basic squat by going down in a sitting motion as if you’re about to sit in a chair behind you.
As you hit the bottom of that squat, put your hands forward flat onto the floor and push your legs back like you’re gonna do a push-up. Next, using your core strength, tuck your knees back under your body like they were during that squat and stand back up. If you’re new to cardio, burpees can really take a lot out of you. So pace yourself and start slow so that you don’t wear yourself out too fast. For beginners, just do 10 in a row at your own pace. As you build up your stamina and strength, do 2 to 3 sets of 10 to 15 reps daily. If you’re comfortable doing the regular burpee, you can kick things up a notch by doing a little jump at the end with your hands reaching toward the ceiling. The key to this exercise is buoyancy. When you’re kicking your feet off the ground and getting back up, putting all your energy into it with a little bounce is what will really get your heart rate going.
And that, in turn, will burn fat like there’s no tomorrow, and that’s why we’re all here, right? But burpees don’t just boost your metabolism and turn your body into a calorie-burning machine! They also hit tons of muscle groups. During that squat, you’re working your hip and butt muscles. Kick back into that push-up, there’s your ab, shoulder, and arm workout. If you jump up at the end, you’ll have shapely calves in no time! Yeah, burpees are definitely worth the strenuous effort! – The Jab Cross Who says you need to go to a gym to practice your boxing moves? You can do that right at home without any equipment or a fighting partner.
Although, imaginary opponents aren’t against the rules if you need to blow off some steam! Ah, if crippling student loan debt were a person… Anyway, the jab cross is a fast-paced move you can do with your arms to really focus and get your heart rate up. Start by standing with your right foot slightly forward and your left foot straight under your body. Turn yourself slightly so that you’re facing more toward the left. Keep your elbows bent and your hands in fists right under your chin. Really tense up those biceps. Take your right hand and propel it forward in a quick punch. The key to this jab is to quickly bring that arm back into the starting position after you punch.
This requires more energy and focus. Next comes the cross. With your left fist, punch forward while twisting your body slowly toward the right, lifting your left heel off the ground to help propel you. Just like with that right jab, bring your left arm in again right under your chin with the same amount of intensity and energy. Do the jab cross combination 20 times on each side for 2 to 3 reps, and you’ll be channeling your inner Rocky Balboa in no time. This is a great way to get your heart rate up, strengthen the shoulders and upper arms, and get that pent-up anger out! – Mountain climbers If you really wanna work up a sweat, mountain climbers will definitely do the trick.
Not only does this exercise get your heart racing, it also engages your core, helping you to achieve those rock-hard abs of your dreams. Start on the floor with your arms holding you up in the push-up position and your legs stretched straight out behind you. It should look like you’re about to do push-ups or hold a plank. Keeping your back level and your arms sturdy, start bringing your knees in under your chest, one at a time. This move should be done at a rapid pace and should look like you’re climbing in place. Do as many mountain climbers as you can within 30 seconds. If you’re a beginner, one set of these for 30 seconds should be enough.
But as you gain more stamina, do 3 reps of 30 seconds to really see the fat-burning results. – Squat Jumps Here’s an exercise that’s pretty easy to do and very effective at burning fat. That’s because the squatting motion combined with the light jump takes quite a lot of energy and can get your heart rate up almost immediately after starting. To do a squat jump, start with your feet slightly wider than shoulder-width apart.
Put your arms out in front of you, bent comfortably, with your hands clasped together or in fists. Slowly squat down like you’re about to sit in an imaginary chair. Make sure you’re not leaning forward too far. If you need to, practice by sitting down again and again in an actual chair so that you can really mimic the movement correctly. When you come up from each squat, do a little jump and land softly. Squat jumps are great for your calves, thighs, and glutes. Do 3 reps of 10 to 20 for the best results. And there ya go! The best of the best when it comes to burning calories and melting fat off your body! So, once you’ve started incorporating these cardio workouts into your daily routine, how can you know if they’re working or not? First off, you’ll notice your problem areas tightening up. That’s right, say goodbye to flabby arms, a jiggly stomach, and blubbery thighs.
But aside from actual weight loss, cardio is great for your blood circulation, heart health, general stamina, and overall mood. After a few weeks of regular cardio, you’ll probably notice that carrying heavy bags of groceries from the car to the house no longer leaves you in a nasty sweat. And doing basic things like rearranging heavy furniture or running for the bus no longer takes the wind out of you. And you won’t be embarrassingly out of breath after climbing up a flight of stairs. Regular cardio workouts also help release what they call “feel good” hormones. This means you’ll feel more emotionally balanced and happier every day. Many people find that doing cardio on a regular basis helps them manage depression and serves as a great stress reliever, especially with that boxing move! Along with regular cardio exercise, eating right and getting a decent amount of sleep each night does wonders for maintaining a healthy weight.
So the next time you find yourself bored at home watching trash TV, try doing these super easy cardio workouts as you watch. That way, you can indulge in your guilty pleasure and better your health at the same time. Win-win! Do you know any other ways to burn fat and get in shape? Leave your suggestions down in the comments just in case I forgot something here! And remember to give this video a like, share it with your friends, and click that subscribe button to stay on the Bright Side of life!
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How to Lose Belly Fat in 1 Night With This Diet
theguy 0 Comments Get fit Health
How to Lose Belly Fat in a Single Night Each of us has some belly fat, even people who have flat tummies. That is normal, but too much of it can affect your health stronger than other types of fat. Being overweight does not always mean being unhealthy. There are many great examples of overweight people who have excellent health. On the contrary, there is the same amount of examples of people who are skinny, but face some metabolic issues.
All that happens because the under-the-skin fat does not cause so many health problems. It causes only discomforts from the cosmetic point of view. Doesn’t it? The real monster is the fat in the abdominal cavity, also known as the belly fat. Not only does it bring you health problems, but also it one of the most difficult types of fat to get rid of. Hence, belly fat is more than just an irritant that makes your clothes feel tight. How can it bring health problems? You might ask. Here is the answer: Some fat is there right under your skin, on the other is deep inside, around your organs. Liver, heart, lungs. This type of fat is called visceral fat, and this is the very type which is bad, even for slim people. Well, don’t get disappointed so fast. We do need some of visceral fat though. Guess why? Yes, because it acts as cushions around your organs. But again, you should know the measure, because too much of it can cause high blood pressure, heart diseases, and even some types of cancers.
Now, how to know if you have too much of belly fat? There is a straightforward way to do it! Get a measuring tape and put it around your waist, Did it? Now you can check your girth. Keep in mind that you should do it while you are in standing position, not sitting, okay? It will be easier if you start and finish at your belly button, that will give you measurements that are more precise. Now, if you’re a woman and your waist size is less than 35 inches, Relax! Everything is fine.
However, if it is more than 35 inches, then you definitely should consider this diet. Secret of which we are going to reveal very soon. And if you are a man, then the waist size less than 40 inches sounds pretty okay. On more than 40 inches should alarm you and the diet would be a good way out. Moreover, there are two types of shapes; a pear size when the hips and thighs are bigger than your waist line, and an apple size when your waist line is wider than your hips and thighs. In fact, a pear size is considered safer than an apple size. Why? An apple size shows that you have too much of belly fat, which means that you have too much of visceral fat in your body.
So, if your measurements show that you have too much of extra fat around you waist line, even if you’re not obese or heavy, then you should consider some ways to say goodbye to it. Sounds like an uphill task, huh? Don’t give up that fast! You’ll be surprised to know that this task can be accomplished within one day. In this video, we are going to show you an outstandingly effective and quick way to lose belly fat. And not only it. Have you ever tried dieting before? Probably yes. Therefore, you know how exhausting it might be. This diet will not only make your belly flat, but also it will help you to lose unnecessary weight and burn those nasty calories.
Moreover, you’ll get a purified body as a result. Intrigued? The diet consists of smoothies, juices, and teas, an extra amazing thing for tea lovers. All this stuff acts as a drink detox that additionally cleanses your body very fast, that will give you a boost of energy, and the most important thing is that you’ll know the way of getting a flat stomach and will be able to use it whenever it is required. So, are you ready to hear the most amazing diet ever? Here’s how you can do it: You should start right in the morning, 8 AM. Drink a glass of warm water with some lemon juice in it.
Good start! After a couple of hours, take another glass of warm water with apple or orange juice in it. Do you find it interesting? Then at noon, get yourself a cup of green tea. Not bad! After an hour, you should drink a glass of cold water with carrot juice in it. At 3 PM, take a cup of your favorite tea. Do you like it so far? At 5 PM, have a glass of your favorite juice. That might be your favorite part of the diet. After another couple of hours, take one more cup of green tea. At 9 PM, grab a glass of water with grapefruit juice in it. We are almost there. (hopefully) Finally, after another hour at 10 PM, you should finish the diet the way you started it. Have a glass of warm water with some lemon juice in it. The important thing is that you are not supposed to add any artificial ingredients to your drinks. It is probably hard to believe, but your tummy will become flat in just 24 hours. Moreover, your body will get rid of all the toxins. So, what are you waiting for? Let’s start it tomorrow! Do you know any other amazing diets? Share them in the comment section below.
Don’t forget to share your results in the comments as well. Don’t forget to hit the like button below the video and click subscribe to join us on the Bright Side of life. .
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